7 Biggest Mistakes To Avoid When Growing Your Muscles

Growing Your Muscles

Growing your muscles is one of the biggest challenges you can ever take to transform your body. The long hours and days in the gym and maintaining a proper diet are never a walk in the park. Some people give up along the way, and others don’t grow their muscles properly. However, growing your muscles isn’t impossible; you have to do your workouts right and eat healthily.

The biggest hurdle to growing your muscles is that people make mistakes when working out. You should avoid several mistakes if you want to grow your muscles. This article looks at the biggest ones you need to avoid.

Sport. Handsome man doing push ups exercise with one hand in fitness gym.
  1. Trying To Grow Too Fast

You probably want to gain a significant amount of muscle mass in the shortest time possible. But trying to grow your muscles too fast is one of the biggest mistakes beginners make. Muscles need time to recover and grow, so if you train them every day, they’ll break down faster than they can recover and grow.

Stop trying to bulk up too quickly. The fastest way to grow more muscles isn’t to overwork your muscles. It can result in injuries that’ll set back your progress. The best way is to follow a basic program for a few months until you’ve built up some strength. In addition, beginners often don’t get much out of advanced techniques like forced reps or very high rep sets. These techniques are generally used by long-time lifters who’ve already built up a considerable strength and muscle mass base.

  1. Not Working A Full Body 

Another mistake people make is training only one or two sets of muscles for a long time. When you concentrate on only one part of your body, you’ll only gain muscles around that region. For example, if you lift weights only, you’ll grow muscles on your upper body, but your legs will be weak. Moreover, when doing this, you’ll be forced to take days off due to soreness in one or two muscle groups.

However, working your entire body will allow you to train more consistently. This will help you grow faster, but it’ll also improve your range of motion and strength in the long run. You’ll also gain muscle strength and not muscle mass only. So, you’ll be not only bulky but also strong. 

  1. Not Getting Enough Sleep

Your muscles don’t grow in the gym; they grow out of it. You can have the best workout plan and the most expensive supplements, but if you’re not getting enough rest, you won’t see the results you want. So, what is ‘enough rest’? It depends on your goals. If you’re trying to build muscle, aim for at least eight hours of sleep per night. If you’re doing more strenuous training like running a marathon or lifting heavy weights, make it nine or ten hours. 

Too much exercise can cause fatigue and pain. You need to have a good balance of exercise, sleep, and rest. If you don’t give yourself enough time to rest, your muscles won’t be able to recover and repair themselves. You should take at least a day off between workouts. You can still do some light stretching or jogging on your rest days. If you like, don’t work the same muscles as you did the day before.

  1. Neglecting Protein 

Dieting is a vital part of your muscle-building journey. However, most people don’t know this or choose to neglect it and focus on training alone. As such, they forget the important nutrients such as proteins.

You need protein to build muscle, but that doesn’t mean you should be loading up on sugary protein shakes and bars. Animal-based foods like meat and eggs are a great source of protein, but don’t neglect plant-based foods like beans and lentils, which also provide plenty of this essential nutrient without all the fat and cholesterol of animal products. Aim for about one gram of protein per pound of body weight, spread throughout the day in three to six meals.

  1. Not Doing Cardio 

Many people who are focusing on building muscle seem to think that they don’t need any cardio at all. While you may not want to focus on doing high-intensity cardio work, you should do some low-intensity cardio work. Cardio will help you burn fat and help your heart stay strong. In addition to this, it’ll give you more energy overall and help improve blood circulation. 

When your blood circulation is good, it means the nutrients from your food will get where they need to go for them to be effective in building muscle tissue and helping with recovery. Moreover, cardio prevents injury by improving joint flexibility and mobility.

  1. Failing To Track Progress 

Another mistake you might be making is failing to track your progress. You need to know how far you’ve come to know where you need to go next. If you don’t track your progress, it’ll be hard for you to figure out what areas of your fitness routine need improvement or if there’s something else that needs changing for you to succeed with your fitness goals.

  1. Lack Of Personal Trainer 

Many people who want to build muscles don’t have a personal trainer. This can be due to a lack of funds to hire a trainer or a lack of a trainer to work with. A trainer can help you find out what kind of body shape you’re having; then, a good exercise program can be designed to help you build your muscles. A trainer also helps you with the technique when doing the exercises, which is important in preventing injuries.

If you don’t have enough time to visit the gym or don’t have money to pay for a trainer, there are many other alternatives. For example, video resources can teach you how to build your muscles by yourself.


You’ll go through many challenges when trying to growing your muscles. Some of the challenges include making mistakes such as missing a proper diet, lacking a trainer, and others discussed in the article. When you avoid such mistakes, you’ll be able to grow safe and healthy muscles.



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